Wednesday
Sep092009

Partner WOD 9.9.09

As many points as possible in 15 Minutes of:
Rower, Calories
Wall Ball, Reps

You and a partner will decide on a strategy and a game for max work completed within the 15 minute time frame.

Post individual movement totals and overall total points to comments.

Accessory Work
Sumo Deadlift High Pull Practice

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Push, Mike!!!

Check out Chuck Carswell from our last L1 cert on the Affiliate Blog today.

Fight Gone Bad Team Shirts
Our own Paul and Rebecca have offered their screen printing services for FGB shirts to anyone who is interested. Shirts will have a FGB/CFSBK Logo in front and the team name and number on the back. Each shirt will cost $12
Each captain should consult with their teams to see if they’re interested in shirts. If so, please contact ps(AT)quistindustries.com for available colors and ordering instructions.
We would like to have all of the orders in by the 15th and would deliver them by the 23rd.
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Pat and Annie do "Diane"
CrossFit
Eva T does "Nate" CrossFit

Tuesday
Sep082009

Rest Day

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Always look both ways before crossing the street.  Especially when you're carrying barbells.

Last year we had tremendous support from our members providing prizes for Fight Gone Bad.  If you think you could contribute something (or know a business/person who could) please email david(at)CrossFitSouthBrooklyn.com.  All suggestions and contributions are welcome!

What is your all time favorite book?
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Giant Rat Found in Lost Volcano BBC
100 Ways to Use a Strip of Bacon Endless Simmer
Seth Godin on the Tribes we Lead TED
Brooklyn Street Photography Flickr Group

Monday
Sep072009

WOD 9.7.09

30 Muscle-Ups for time

Post time to comments.
compare to 2.2.09

Accessory Work
Squat Therapy

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The Future of Fitness

Thanks to all the kids and parents who came out for our first South Brooklyn Kids class yesterday.  We can't wait until next week!

If a friend asked you, "Besides the workouts, why do you like training at CrossFit South Brooklyn?" What would you say?

Saturday
Sep052009

"Nancy"

5 Rounds For Time of:
400m Run
15 Overhead Squats, 95lbs

Post time to comments.

Accessory Work
Foam Roll

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Charlotte and Linus

_____________________
Warm-up By Dutch Lowy
"SNancy" by Megan CrossFit

Friday
Sep042009

WOD 9.5.09

Tabata Mash-Up the following two movements
Kettlebell Swings, 2 Pood
Box Jumps, 24"

Post total reps for each movement to comments.
compare to 5.30.09
Suggested Back Off

Accessory Work
3+ Strict Pull-ups: Kip Practice
or
0-2 Strict Pull-ups: Ring Rows 2x8, Pull-ups 2x5

Nick Peterson Sydney Olympic Games 2000 Small
Nick (3rd from front) during the 2000 Games in Sydney

1 on 1 Rowing at South Brooklyn
CFSBK is now proud to offer private training on the Erg with our in-house Rowing Coach, Nick Peterson. 

Overview

I can provide coaching to a full range of athletes - from someone who has never pulled a stroke, to a former collegiate rower. For all athletes, I will provide sound coaching of your rowing form. My goal is to help you row efficiently, with a relaxed, powerful stroke that you can sustain in any workout or competition scenario. I can also provide you with a workout schedule tailored to your needs, goals, technical skill, and fitness level. For the beginner, I'll provide a complete breakdown of the rowing stroke and coach you through achieving good form. I'll explain how to use the rowing machine, or erg, to track your performance and measure your progress. For the more advanced athlete, I'll focus on fine-tuning your stroke and developing more challenging workouts.

Qualifications
I rowed competitively for 13 years, starting in 9th grade at TC Williams High School (of "Remember the Titans" fame!) and culminating in the 2000 Olympic Games, where I raced in the men's quadruple sculls (7th place). I also competed at the 1998 and 1999 World Championships (men's quadruple sculls and men's double sculls, respectively), and won at the Royal Henley Regatta in the same events. I rowed at Harvard College, where I graduated in 1995.

For more information or to book a session, please email Nick(at)crossfitsouthbrooklyn.com

Friday
Sep042009

Rest Day

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Happy Birthday, Coach Margie!!!
Best wishes to you from the entire South Brooklyn Community

We're ordering hand wraps from Rage Fitness.  Please choose the wrap you would like and confirm your order here Thanks to Stephanie for making this handy doc!

Congratulations to Laurel and Vincent on getting their first muscle ups yesterday!

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50 Excellent Online Communities for Lifelong Learners Learn-gasm
Grass Flip Flops Neatorama
Personas
Scientists draw Squid using its own 150m year old ink Telegraph
Tactical Bacon lasts 10 years Gizmodo

Thursday
Sep032009

Press

1-1-1-1-1

Post loads to comments.
compare to (5x3) 8.26.09, (5x1) 8.3.09

Accessory Work
Muscle-Up Skill Work
WU: 3 Rounds NFT of
20 Pulls on the Erg
20 PVC Sit-ups
:20 Iron Board Hold

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Working Wounded. Bethany develops some pistol strength post 'Knife meets Foot' incident.

Tal is headed to Israel for 3 weeks, Bon Voyage!

We've got three new larger chalk buckets.  When chalking up, try to keep your hands inside the bucket and avoid allowing excess to spill out onto the ground.  If a WOD requires more chalk stations please ask a coach to set up another bucket, don't take part of a brick out for personal use.

Glad to see the Ergs getting plenty of use.  When you're done with a rowing piece, always put the handle back towards the window as opposed to in the saddle.  This puts less stress on the machine and makes for a happy erg.

In order to conserve tape and ensure that members have their own hand protection should they rip, we're putting in a bulk order for Gymnastics Grips.  Please review the options and choose which grip you'd like to purchase.  Prices range from $2-$12 and are well worth it.  Post make and size to comments in order to reserve your pair.